Many people with disabilities and limited mobility find it difficult to get the recommended amount of aerobic activity. This is a key to maintaining health and preventing chronic diseases.
Many adapted exercise programs for disabled adults can help improve cardiovascular fitness and muscle strength. These can also be used to treat obesity, osteoporosis, and other chronic illnesses.
1. Chair Pushups
Chair pushups are a great way to target the entire body without having to invest in any extra equipment. They’re a great way to build upper body strength for disabled people and are also a good way to work on posture.
They can be done on a wall, a bench or a low step. Performing them on an elevated surface will make it a little bit more difficult but can still be effective in developing core and arm strength.
2. Arm Crunch
For the disabled adolescent or adult, strength training can be a challenge. But, if you’re willing to make some sacrifices and have the right equipment on hand, there are many exercises that can improve your fitness.
One of the best is the arm crunch. Not only is it an exercise in its own right, but it also happens to be one of the most effective ways to build core strength.
3. Leg Crunch
The vertical leg crunch is an excellent core exercise that can help strengthen your upper body. It also improves balance and flexibility, says Kris Ceniza, a trainer and physiotherapist.
To perform this exercise, sit in a chair and place your hands on the armrests directly beneath your shoulders. Push yourself up until your arms are fully extended, then slowly lower yourself back down.
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4. Leg Lifts
Leg lifts can be useful for people with lower limb disabilities care brisbane such as arthritis or spinal cord injury. They enable people to reposition their legs so they can do daily tasks more easily.
Leg lifters are made from sturdy webbing and have an upper loop that fits around the hand or wrist, and a lower stiffened loop that slides over the foot to provide control.
5. Leg Extensions
Leg extensions are isolation exercises that target your quads, which are the front of your thighs. They are a great strength training exercise for improving muscle definition.
While they are an excellent leg workout, you should also include hamstring and glute strengthening exercises in your regimen. This will prevent muscle imbalances.
6. Tricep Dips
Tricep dips are an effective bodyweight exercise that helps to tone and strengthen the tricep muscles on the back of the arms. They are also great for building biceps strength and shoulder strength.
They’re simple to do at home or in the gym, as long as there’s a stable bench or chair. But be sure to use proper form for maximum results and avoid injury.
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7. Tricep Extensions
If you’re looking for an exercise that works all three heads of your triceps, overhead extensions are a great choice. They can also be used to target your core muscles and shoulders.
They can be performed as single arm or bilateral variations, and you can use dumbbells, a cable machine, or a rope attachment. Either way, you’ll be sure to see a lot of strength gains in your triceps.
9. Leg Curls
The classic exercise for building hamstring disability agency melbourne , power and muscle is the leg curl. It ensures symmetrical development of the hip and knee joints.
Hamstring curls are a great way to build strength, but some people find them boring. There are many other options to increase functional strength and reduce injury risk with minimal equipment.
10. Leg Extensions
One of the most commonly used machines in the weight room, leg extensions are great for a variety of reasons. Leg extensions are a great exercise to build muscle and can be integrated into any program.
Before you commit to one of these powerful, but expensive machines, it is important to know your weight and your resistance.
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